Training Log Archive: 007In the 30 days ending Apr 30, 2011:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||
Saturday Apr 30, 2011 #
orienteering 17:00 [5]
slept:9.0
Aus Sprint. Lovely sunny day and good event atmosphere by the water in Mandurah. Ran ok, lost little bit of time, (20secs was largest error).
Running warm up/down 20:00 [2]
Friday Apr 29, 2011 #
Running 24:00 [3]
slept:9.0
Along Mandurah beach with Shan, Grant, Ev and Muz, followed by some body surfing. Felt goood :)
Thursday Apr 28, 2011 #
Running 45:00 [3]
slept:9.0
Along Bunbry coast. Felt tired and legs sluggish.
Wednesday Apr 27, 2011 #
Running 1:22:00 [3]
slept:9.0
Wild wild coast run near Margaret River with Jas. Stop start to check out some awesome limestone caves, cliffs and a swim.
Monday Apr 25, 2011 #
orienteering 44:00 [5]
slept:8.0
Last day of Easter. Not a chasing start, but it almost ended up like one as I caught Kathryn 2mins at 5, and then we caught Shannon at 7 and it was a mad dash to the finish. Glad to discover that I had it in me to run that hard to keep up and still keep my head. I lagged a bit over the open ground but got it back at the controls and led the last few controls. I knew I had to finish within 30secs of Kathryn to win overall and was really happy to get ahead at the end.
A really fun race, don't usually like running with others but this was great!
A really fun race, don't usually like running with others but this was great!
Running warm up/down 10:00 [2]
Sunday Apr 24, 2011 #
orienteering race 1:11:00 [4]
slept:9.0
Easter Long. Better today, felt more confident and focussed and ran hard... and had a hoot running down the massive bare rock :) Only 2mins down on Kathryn and I can see where I lost the time (slow RC to second last control zig zagging through green and bare rock rather than going round)
Running warm up/down 15:00 [2]
Saturday Apr 23, 2011 #
orienteering race 35:00 [4]
slept:8.5
Easter day 1. A bit sloppy- didn't stick to my compass enough through the fallen timber and was off on a few including the first. Caught Anna and continued to lose little bits of time. 4th 2.5mins down on Jas.
Running warm up/down 20:00 [2]
Friday Apr 22, 2011 #
Event: Frazzle Rock Easter 2011
Running 15:00 [3]
slept:8.0
easy morning run from Kellies place
orienteering race 14:22 [5]
Easter Prologue sprint.
Nice rock sprint which was great fun. Lost 20-30secs on 2 controls so not really happy thoughdid the rest well. Equal 5th with Tracey just over 1min down on Jas.
Nice rock sprint which was great fun. Lost 20-30secs on 2 controls so not really happy thoughdid the rest well. Equal 5th with Tracey just over 1min down on Jas.
Running warm up/down 20:00 [2]
Wednesday Apr 20, 2011 #
riding (commute) 1:00:00 [3]
and a much needed masage after work, but not hard enough for my liking
Tuesday Apr 19, 2011 #
riding 1:00:00 [2]
slept:7.5
to/from work. morning ride to work alont the Maribyrnong river is the best part of the day :)
Monday Apr 18, 2011 #
Running 37:00 [3]
slept:7.0
Royal park in the evening for a short set of ints. Felt ok, a little bit flat, didnt feel too good all day at work, hopefully i ward it off. Nice warm night.
Running 10:00 [4]
did 80s, 120s, 100s, 60s, 60s, 30s, 30s
with 60 sec rec.
with 60 sec rec.
Strength 15:00 [1]
Sunday Apr 17, 2011 #
Running 10:00 [3]
slept:5.5
Chewton Diggings state series on a glorious day, it couldnt have been better :) First event I have organised/course set and I think it went well. Only a few complaints from the usual sorts. Jas, Kirst and I were a great team and the club gave heaps of help on the day. Gee much goes into organising events, I will definately appreciate that more.. very relieved its over. I am looking forward to enjoying easter now :)
orienteering 25:00 [3]
Ran the short hard course for the arvo southern cross race. Nice to get out for a run. Lacked focus and made some silly mistakes.
Saturday Apr 16, 2011 #
orienteering 1:20:00 [3]
slept:6.5
Spent all day putting out controls with Jas and Kirst. Didn't seem to have to cover too much distance as we could drive a fair bit, which meant we didnt have to carry too many controls at a time and could run a bit.
Followed by a lovely night round the campfire with the other MFRs- a camp oven feast and sleeping under the stars (had to move a few times to avaid the bright moon light!)
Followed by a lovely night round the campfire with the other MFRs- a camp oven feast and sleeping under the stars (had to move a few times to avaid the bright moon light!)
Strength 10:00 [1]
Friday Apr 15, 2011 #
Note
slept:4.5
sleep deprived... in less than a week i will be on holiday!!!!
Thursday Apr 14, 2011 #
Running intervals 12:00 [5]
slept:7.0
Got out for a run in the dark of night. Did intervals on the uni aths track because at least it is lit up and feels more motivating than runnin the streets.
Did
6x400m @ 90secs with 30sec rec which meant i felt quite lactic at the end (89,88,90,90,89,91)
then 90secs break
then 400, 200, 200 with 60secs rec 91, 41, 41
Nice quick session. Easter is only one week away so didn't do more though I could have.
Did
6x400m @ 90secs with 30sec rec which meant i felt quite lactic at the end (89,88,90,90,89,91)
then 90secs break
then 400, 200, 200 with 60secs rec 91, 41, 41
Nice quick session. Easter is only one week away so didn't do more though I could have.
Running warm up/down 29:00 [3]
Wednesday Apr 13, 2011 #
Running 42:00 [3]
slept:5.5
Night run round royal and princess park. Ran at a slightly faster pace than a usual run, though felt a bit tired. Feeling good about running at the moment. Hopefully tomorrow will have more sleep and do intervals.
Strength 10:00 [1]
Tuesday Apr 12, 2011 #
Note
slept:5.5
Long stressful day. Got home late and felt like drinking tea and eating chocolate and cheese, so that is what I did :)
Monday Apr 11, 2011 #
Running 30:00 [3]
slept:7.0
Mon night run from our house :)
Sunday Apr 10, 2011 #
Running 1:33:00 [3]
slept:4.5
Lovely long run, in the sunny rain! Ran from Parkville to Merri Ck via the capital city trail (30mins) then down to Studley park on the Yarra (another 30mins) then back along Johnston St. Legs were a bit stiff/sore from yesterday but didnt affect me too much. Started quite slowly then picked up the pace a little after 30mins. Longest run in a while and it felt good.
Saturday Apr 9, 2011 #
Running 18:50 [5] 5.0 km (3:46 / km)
slept:6.0
Morning session with the Aths club at the uni track. Pretty cool living 5mins walk from the track, I really should go more often!
4X 1000m @ 3:42, 3:44, 3:47, 3:52
2x 300m @ 60secs
2x 200m @40secs
Was supposed to do 5 x 1000 and perhaps I should have, but legs were feeling really tired after 4 and I was beginning to plod so instead I finished off with 2x 300 and 2x 200m with 2mins rec.
Maybe started a bit quick as couldnt maintain the pace. Julie was a perfect pace for the first two then she got faster and I got slower. Tad slower than october last year (4 @ 3:38-3:46)
4X 1000m @ 3:42, 3:44, 3:47, 3:52
2x 300m @ 60secs
2x 200m @40secs
Was supposed to do 5 x 1000 and perhaps I should have, but legs were feeling really tired after 4 and I was beginning to plod so instead I finished off with 2x 300 and 2x 200m with 2mins rec.
Maybe started a bit quick as couldnt maintain the pace. Julie was a perfect pace for the first two then she got faster and I got slower. Tad slower than october last year (4 @ 3:38-3:46)
Running 50:00 [3]
15mins warm up including some steady laps and drills on the track.
Recovery between ints (just walking)
20mins warm down, followed by a yummy chai, pancakes and a nanna nap (have been feeling dozy at funny times since my overnight shift?)
Recovery between ints (just walking)
20mins warm down, followed by a yummy chai, pancakes and a nanna nap (have been feeling dozy at funny times since my overnight shift?)
Strength 10:00 [1]
on the track after running
Friday Apr 8, 2011 #
riding (commute) 1:00:00 [2]
slept:7.0
Thursday Apr 7, 2011 #
Running (short intervals) 15:00 [5]
slept:7.0
Did a little variety of short intervals in Royal Park on a very beautiful evening- I love living in Melbourne :) Tried to focus on good running form.
10 x 27-30sec hills with 60sec rec jog back down
5mins of drills on the hill
10 x 15sec flat sprint with 15sec rec walk
8 x 15sec sprint with 30sec rec walk
10 x 27-30sec hills with 60sec rec jog back down
5mins of drills on the hill
10 x 15sec flat sprint with 15sec rec walk
8 x 15sec sprint with 30sec rec walk
Running 40:00 [3]
15min warm up, recovery between ints and running between sets, 12min warm down
Wednesday Apr 6, 2011 #
riding (commute) 1:00:00 [2]
slept:9.0
Rode to Abbotsford in the morning for a work training course, then to Kew for a run afterwards, and home.
Running hills 15:00 [5]
Did 3x 'Reubens' hills from the bats on the Yarra to the top of Willsmere hill. Route slightly different (I think/hope slightly longer) than the last times I did this last year, as the bush has become alot more overgrown.
4:51 (hr 161/172 with 3:30min recovery)
4:57 (hr 162/177 with 4min recovery)
5:03 (hr 163/175)
Pushed hard, but slower than I was running after some good training last year (pb 4:25, and used to do 4 of them with 3:30 recovery). It was quite warm and I felt buggered. Was going to do a fourth one or some shorter hills afterwards but didn't feel like it :( also felt like i should conserve some energy for the rest of a long day.
4:51 (hr 161/172 with 3:30min recovery)
4:57 (hr 162/177 with 4min recovery)
5:03 (hr 163/175)
Pushed hard, but slower than I was running after some good training last year (pb 4:25, and used to do 4 of them with 3:30 recovery). It was quite warm and I felt buggered. Was going to do a fourth one or some shorter hills afterwards but didn't feel like it :( also felt like i should conserve some energy for the rest of a long day.
Running warm up/down 36:00 [2]
Warm up, down and recoveries. What a glorious autumn day!!
riding (commute) 30:00 [2]
Evening ride to work, for a 10+ hour night shift...yikes!
Tuesday Apr 5, 2011 #
riding 1:00:00 [2]
slept:7.5
to/from work
Strength 15:00 [1]
Monday Apr 4, 2011 #
Running 45:00 [3]
slept:7.0
MFR runf rom Kezza's. Legs felt quite tired. Highlight was the earl grey tea creamy custardfor dessert :)
Sunday Apr 3, 2011 #
riding 40:00 [4]
slept:5.0
Rode to Southern Cross station (arriving 59mins early for my train because of daylight savings... though i guess that is better than 1min late!) then from Bendigo station to the event.
orienteering race 26:33 [4]
Bendigo Orient O Show, first course with mostly longer legs and route choices. Got a bit behind then lost a fair bit of time in the green. 6mins down on Jim
orienteering race 30:45 [5]
Race 2 Hagaby. Was running really well on the first loop keeping up with the boys, but lost alot of time on the first control of the second loop. So much fun! 6mins behind Robbie.
orienteering 33:38 [5]
Race three. 1:2500 scale and heaps of controls which made it alot of fun and quite chaotic! 5mins down.
Running 10:00 [2]
warm up
Saturday Apr 2, 2011 #
riding 30:00 [2]
slept:8.0
early morning ride to work, got a lift home with muz as was feeling lazy
Running 39:00 [3]
warm up, down adn run down between hills.
Running hills 12:00 [4]
8 x royal park, hills with long grass. about 90secs each though didnt time them. not flat out intervals, but enough to feel like hills!
Friday Apr 1, 2011 #
Running 31:00 [3]
slept:6.0
ran to kirstens in abbotsford to pick up my bike, finally
riding 15:00 [1]